25 Gestational Diabetes Bedtime Snacks
Many women with gestational diabetes struggle with high blood glucose levels first thing in the morning, and it can be one of the most difficult parts of GD to manage.
It might seem counterintuitive, but one strategy that can help to improve morning blood glucose readings is having a snack before bed.
Read on for my tips on gestational diabetes bedtime snacks and 25 delicious and nutritious bedtime snack ideas.
Why are my fasting levels high in the morning?
Sometimes called the ‘dawn phenomenon’, high blood glucose levels (BGLs) in the morning are common in gestational diabetes.
During long fasts, like the one between dinner and breakfast the next day, the liver releases glucose to provide a constant supply of energy and to prevent BGLs from falling too low.
This raises fasting blood glucose levels, even though no food has been eaten, resulting in a reading in the morning that can be higher than when you went to bed.
While high fasting BGLs can be worrying and frustrating, it’s important to remember that, like gestational diabetes, they are not your fault and are more related to hormones and genetics than your lifestyle.
So what do bedtime snacks have to do with it?
Having a snack before bed reduces the length of the overnight fast, which can mean less glucose is produced by your liver overnight and you end up with a lower morning reading.
But, it’s important to choose the right type of snack and experiment with what works best for you.
What to keep in mind when choosing a bedtime snack
Include protein and healthy fats
Choosing snacks that include protein and/or healthy fats helps to slow down the release of glucose into the bloodstream, meaning less of a spike in BGLs.
Nuts and seeds are good sources of both protein and healthy fats, while eggs, Greek yoghurt and cheese are high in protein, making these foods a great addition to bedtime snacks.
Choose the right type of carbohydrate
It’s not just the amount of carbohydrate that’s important when it comes to managing gestational diabetes, the type of carbohydrate is just as important.
Carbohydrate foods such as biscuits, cakes, soft drinks and sweets cause a rapid increase in blood glucose levels and offer little nutritional value while being high in saturated fat and/or sugar.
On the other hand, carbohydrate foods such as whole grains, legumes, fruit, milk and yoghurt have less of an impact on blood glucose levels and also offer a range of important nutrients.
Having said that, some women do better with a lower carbohydrate or protein-only snack before bed. This could be something like a boiled egg, a cheese stick, a handful of nuts or Greek yoghurt with peanut butter.
Limit added sugars
Snacks with a lot of added sugar can spike blood glucose levels and often have little nutritional value.
Instead, go for snacks with minimal added sugar. If you’re buying packaged snacks, check the nutrition information panel on the label and choose snacks with less than 5g of added sugar per 100g.
Test and learn
When it comes to gestational diabetes and snacks, there’s no one-size-fits-all! Everyone is different, and so are the effects of different foods on your blood glucose levels.
Try out different bedtime snacks and see what works for you.
When to have your bedtime snack
Ideally, your overnight fast shouldn’t be longer than 10 hours, so count backwards from when you plan to have breakfast the next day.
It’s also a good idea to leave 2-3 hours between dinner and your bedtime snack.
A dietitian can help you figure out what sort of meal timing works best for you.
Gestational Diabetes Bedtime Snack Ideas
1. Trail mix
A combination of nuts, seeds and dried fruit, trail mix is super nutritious and satisfying which provides protein, healthy fats and carbohydrates.
2. Berries and yoghurt
Quick, delicious and nutritious, it’s hard to beat berries and yoghurt and berries for an easy bedtime snack.
High in protein and calcium thanks to the yoghurt, and fibre and antioxidants from the berries, this one ticks a lot of boxes.
Go for a plain Greek yoghurt or one with no added sugar or sweeteners.
3. Wholegrain toast with almond butter
Protein, iron, low GI carbs, fibre, choline, healthy fats – tick! Snacks don’t get much easier or more nutritious than this.
4. Apple slices with nut butter
A great balance of protein, carbs, healthy fats and fibre to balance blood glucose levels and keep you satisfied.
Any nut butter is fine - peanut, almond, cashew - take your pick!
5. Peanut butter and banana
One of my personal favourites, I love the combination of salty PB and sweet banana slices, so delicious!
Just spread a few slices of banana with peanut butter and you’ve got a nutritious, balanced snack.
6. Cheese on toast
Good old cheddar cheese on wholegrain toast has a good mix of low GI carbs, protein and fat, and offers plenty of other nutrients such as calcium and fibre.
7. Greek yoghurt with peanut butter
Stir a spoonful of peanut butter through some Greek yoghurt and you’ve got yourself a filling and nutritious protein-rich snack. You can even add a sprinkling of dried fruit or coconut chips for extra flavour.
Peanut butter is also a good source of choline, an essential nutrient during pregnancy for healthy fetal brain development.
8. Nut bar
Nuts are incredibly nutritious and full of protein, healthy fats and fibre, making them a great bedtime snack option for gestational diabetes.
Go for options that are low in sugar (ideally with less than 15g sugar per 100g).
9. Fruit and yoghurt parfait
Layer Greek yogurt with fresh berries and a sprinkle of nuts for a protein-packed, satisfying snack.
10. Bliss balls or energy bites
A combination of nuts, seeds, dried fruit and oats, bliss balls can be high in carbohydrates but a small serving can be a nutritious and satisfying snack when you want something sweet.
Try these No Bake Energy Bites for a quick and easy option.
11. Cottage cheese with fruit
Cottage cheese is an excellent source of protein and calcium and goes well with fruit such as bananas, peaches, pears or berries for a simple snack.
Choose a cottage cheese that is pasteurised and sealed, then store in the fridge and eat within 2 days of opening.
12. Wholegrain rice thins with cottage cheese
Keep a bag of wholegrain rice or corn thins in your pantry to pair with toppings such as cottage cheese or nut butter for quick and easy snacks.
Once again, go for store-bought cottage cheese which is pasteurised and sealed, then store it in the fridge and eat it within 2 days of opening.
13. Smoothie
Smoothies are a great way to bump up your nutrient intake for the day. Keep it simple with some milk, Greek yoghurt and fruit such as berries, mango or banana or get a little more fancy with chia seeds, peanut butter and oats like in this protein-powder-free Chocolate Protein Shake.
Related: Is Protein Powder Safe During Pregnancy?
14. Low-sugar protein bar
Protein bars can be a convenient and filling bedtime snack when you’re just too exhausted to do more than open a packet!
Check the nutrition information on the packet and aim for bars with less than 15g sugar per 100g.
15. Apple slices with cheese
It might sound a bit weird, but this is a surprisingly delicious combination - and ticks a lot of nutrition boxes too (like protein, fibre and calcium).
16. Tuna on crackers
If you’re looking for something a bit more substantial, a tin of tuna or salmon and some wholegrain crackers make a filling, protein-filled bedtime snack.
Due to the presence of mercury, canned tuna and salmon need to be limited during pregnancy, but it’s generally safe for pregnant women to have 2-3 serves of any type of tuna or salmon each week. Click here for more information on safe fish consumption during pregnancy.
17. Yoghurt pouch
Another super easy and convenient snack when you’ve got no energy for anything else, you don’t even need a spoon!
Go for Greek yoghurt which is higher in protein than regular yoghurt, and choose no added sugar varieties if possible.
18. Mini frittatas
These are great for making in batches and are a really nutritious, protein-rich bedtime snack.
All you need is some eggs, a splash of milk and any vegetables you like - plus a little cheddar or parmesan cheese and you can whip them up in around 15 minutes.
Try this recipe for Muffin Pan Frittatas or this one for Petite Vegetable Frittatas.
19. Avocado on toast
A piece of wholegrain toast spread with avocado - easy, nutritious and full of healthy fats to stabilise those blood glucose levels.
20. One row of chocolate with a small handful of nuts or pumpkin seeds
If only something sweet will do, try a row of dark chocolate with a handful of nuts or pumpkin seeds. The protein and healthy fats in the nuts or seeds help to slow down the release of the sugar into the bloodstream.
Protein-only bedtime snacks
Some women do better with a lower carbohydrate or protein-only snack before bed, if this is you, here are some options:
21. Handful of nuts and cheese
One of the easiest snacks around, a handful of nuts (any will do!) and some cubes of cheese or a cheese stick gives you a protein-rich and delicious snack that’s very low in carbohydrates.
22. Celery sticks with peanut butter
It’s time to bring back that old childhood favourite, PB on celery sticks is a great way to get in an extra serve of veggies and is a good source of protein, healthy fats and fibre.
23. Hard-boiled eggs
I recommend having eggs in high rotation in your pregnancy diet as they’re a great source of protein, iron and B12 and also the richest source of choline, a nutrient essential for brain development in babies which most pregnant women don’t get enough of.
24. Glass of high-protein almond milk
If you’re too tired to make a snack, a glass of high-protein almond milk is a good source of protein and, unlike cow’s milk and most other plant-based milks, contains very little carbohydrate.
25. Chia pudding made with almond or coconut milk
Chia seeds are full of protein, fibre, iron and omega-3 fatty acids, all important nutrients during pregnancy.
To make a chia pudding, just mix a tablespoon of chia seeds with 1/2 cup of almond or coconut milk, add a dash of vanilla extract, give it a good stir and leave it in the fridge to set for a few hours or overnight. Then top with berries and chopped nuts and it’s ready to go!
Other strategies that can help reduce morning readings:
If a bedtime snack isn’t quite getting you on track with your morning readings, here are some other strategies that can help to bring fasting BGLs into the optimal range:
Exercise
When you exercise, your body uses glucose for energy, which can help to reduce your fasting blood glucose levels.
Aim for 30-45 minutes of activity a day, even if this is just three gentle 10-minute walks.
Ask your doctor, physiotherapist or midwife for more information on safe exercise in pregnancy.
Evening activity
Being active after dinner can help to reduce your blood glucose levels.
Rather than sitting down after your meal, try a gentle walk or doing something active around the house.
Improving sleep quality
Not getting enough sleep is associated with poorer blood glucose control in women with gestational diabetes.
Getting enough sleep when you’re pregnant can be easier said than done, but aim to get at least 7-8 hours per night if you can.
Adequate hydration
Water helps to flush glucose out of your system, so drinking enough water is important.
Water has no impact on blood glucose levels, unlike other drinks such as juice and soft drinks.
If your fasting levels are still high despite trying different snacks and other strategies, speak with your diabetes team.
I hope these ideas give you some delicious and nutritious bedtime snack options to make managing gestational diabetes a little easier.
Remember, you won’t know what effect a particular food has on YOUR BGLs until you try it, so test out different bedtime snack options and see what works best for you. It can take some time to find what works best for your body, but it’s worth the effort.
As everyone is different, make sure you discuss your individual meal and snack requirements with your diabetes team or dietitian.
References
